If you suffer from sciatica, a common question is whether walking will make your leg and back pain better or worse. The answer is that walking can often help alleviate sciatica symptoms, but it depends on factors like the severity of your condition. When done properly, walking offers several potential benefits for sciatica. However, there are times when walking may need to be avoided or approached with caution.

Is Walking Good for Sciatica? 6 Underlooked Benefits

Benefits of Walking for Sciatica - Is walking good for sciatica

Walking, when approached correctly, can offer numerous potential benefits for individuals suffering from sciatica. Here are some of the key ways walking may help alleviate sciatica symptoms and support the healing process:

1. Improves circulation and oxygenation

When you walk, your muscles contract and relax, which helps pump blood and oxygen throughout your body, including to the affected nerves and tissues in your lower back and legs. This increased circulation can help reduce inflammation, decrease pain, and promote healing of the irritated sciatic nerve.

2. Strengthens supporting muscles

Walking engages and strengthens important muscle groups that support your spine and pelvis, such as your core, glutes, and leg muscles. Stronger muscles can better stabilize your spine, improve your posture, and reduce pressure on your sciatic nerve, which may help prevent future flare-ups.

3. Maintains flexibility and range of motion

Gentle walking can help keep your joints, muscles, and ligaments flexible and prevent stiffness that may worsen sciatica pain. Maintaining flexibility in your hips and hamstrings is especially important, as tightness in these areas can place extra stress on your lower back and irritate the sciatic nerve.

4. Releases pain-relieving endorphins

When you exercise, your body releases natural chemicals called endorphins, which can help reduce pain and improve your mood. Walking regularly may help boost your body’s production of these feel-good hormones, providing a natural form of pain relief for sciatica symptoms.

5. Prevents deconditioning and muscle atrophy

If sciatica pain causes you to avoid activity and become more sedentary, your muscles can start to weaken and atrophy over time. This deconditioning can actually worsen your symptoms and make it harder to recover. Walking helps prevent this by keeping your muscles active and conditioned.

6. May provide a “nerve flossing” effect

Some experts believe that walking may provide a gentle “flossing” effect on the sciatic nerve. The alternating contraction and relaxation of muscles during walking may help the nerve glide more smoothly through the surrounding tissues, reducing irritation and compression.

It’s important to remember that the benefits of walking for sciatica can vary from person to person, depending on factors like the underlying cause and severity of the condition. 

Some people may find that other forms of exercise, such as swimming or cycling, are more tolerable. However, for many individuals with sciatica, walking can be an effective, low-impact way to manage symptoms and support the recovery process.

Tips for Walking Safely with Sciatica

To get the most benefit and avoid aggravating sciatica pain while walking, keep these tips in mind:

1. Start slowly and gradually increase distance

When first starting a walking program, begin with short walks of just 5-10 minutes at a comfortable pace. Over time, gradually increase the duration as tolerated, but avoid pushing too hard too soon. It’s better to do several short walks throughout the day than one long walk that leaves you in more pain.

2. Take smaller strides

Avoid overstretching your legs and irritating the sciatic nerve by taking smaller steps than your normal stride. This helps minimize tension on the nerve and keeps you within a safe, pain-free range of motion. Focus on maintaining a steady rhythm with your smaller strides.

3. Choose flat, even surfaces

Uneven terrain like grass, sand, or hiking trails can place extra stress on your spine and sciatic nerve. Stick to flat, predictable surfaces like a treadmill, track, or paved path to reduce impact and avoid unexpected movements that could trigger pain.

4. Maintain good walking posture

Pay attention to your body positioning while walking. Stand tall with your shoulders back, head up, and spine in a neutral position. Engage your core muscles for stability and support. Avoid leaning forward, hunching, or limping, which can worsen alignment issues.

5. Use supportive shoes

Wear comfortable, high-quality shoes that provide ample cushioning and arch support. Proper footwear helps absorb impact, promote healthy gait mechanics, and prevent excess strain on your lower back and legs. Avoid walking in flip-flops, high heels, or worn-out shoes without adequate support.

6. Take breaks as needed

Listen to your body and take rest breaks if sciatica pain starts to increase while walking. Find a bench to sit on, or do some gentle stretching to alleviate tension. You may need to alternate short bouts of walking with periods of rest, especially in the early stages of recovery.

7. Stay hydrated

Drink plenty of water before, during, and after walking to keep your body well-hydrated. Dehydration can exacerbate inflammation and muscle tension, making sciatica pain worse. Aim to sip water regularly throughout the day.

8. Use heat or ice for pain relief

Applying heat to your lower back for 10-15 minutes before walking can help loosen tight muscles and increase circulation. After walking, you may want to use an ice pack to reduce any inflammation that has occurred. Alternating heat and ice can be an effective way to manage sciatica symptoms.

9. Supplement with other low-impact exercises

In addition to walking, gentle exercises like swimming, water walking, or using a stationary bike can provide good low-impact aerobic conditioning with less stress on your joints and nerves. 

Regularly changing positions and not sitting for prolonged periods is also important.

Remember, the goal with walking is to keep your body moving and functioning while avoiding a flare-up of sciatica symptoms. Start conservatively, progress gradually, and continually assess your pain levels. If walking is steadily exacerbating your sciatica, talk to your doctor or chiropractor for specific guidance on activity modification.

When Walking May Need to Be Avoided

There are times when walking may temporarily worsen sciatica and need to be reduced or avoided:

  • During a severe acute flare-up with high pain levels
  • If walking more than a few minutes triggers shooting leg pain
  • When there is significant leg weakness, numbness or foot drop


In these cases, non-weight bearing exercises like swimming, water walking or recumbent biking may be better tolerated short-term.

Resuming walking may be more beneficial once the acute phase calms down.

Other Tips for Sciatica

In addition to walking, other strategies that may help manage sciatica include:

  • Applying heat or ice to painful areas
  • Stretching tight muscles in the legs and hips
  • Maintaining good posture during daily activities
  • Using a standing desk or taking sitting breaks
  • Sleeping on a supportive mattress and pillow

The Bottom Line

For many people, walking can be an effective, low-impact way to help alleviate sciatica symptoms and promote recovery, especially when the condition is not severe. The key is to start slowly, use good form, and stay within tolerable limits. 

However, if sciatica pain is significantly worsened by walking, it’s best to back off and consult the expert chiropractor in Melbourne CBD. I can provide personalised guidance on the right types and amounts of exercise for your specific condition.

With patience and the right approach, walking can often help you take positive “steps” on the road to sciatica relief. Remember, if your pain persists or worsens, don’t hesitate to seek medical advice to rule out a more serious underlying issue.